Question:

Okay, I admit it.  I hate the weights.  I love cardio, and I hate weights.  I’m like, Nina’s evil twin. So I was only doing my routine once a week, and for the past 2 I blew it off.  I then plea-bargained myself into striking it up again and doing 3 sessions per week, but with fewer exercises.  So it now looks like this: 10 – 30 minutes light cardio (usually a flat treadmill walk) Squats Pushups Bicep curls Shoulder press (hold weights above shoulders, press straight up) Lateral raises (hold weights at sides, raise arms straight out to shoulder level) Bent-over rows Random ab work, mix of crunches, reverse crunches and oblique crunches Back raises (lie on stomach, arms at sides, raise upper body about the same amount as with an ab crunch) 20 minute yoga stretches Two sets of everything.  I’m still in newbie territory and haven’t increased the weights yet, but plan to next week.  I compared this with a routine that Nina suggested for Bridget;   the differences are that I traded bench press and triceps for pushups, and I have the lower back exercise and lat raises.   Is that all right?  Am I missing anything, and can I dump the lats?   I am also thinking of only doing squats on Fridays for now.   I am beating the crap out of my legs trying to advance from walking to running.  I walk 1-3 hours each weekday, and two or three times per week I run for as much of it as possible.   I started by running across the intersections, and am now at the point where I can run a *whole block* at a time… anyway, I take weekends off, so I figure I could do the squats Friday and recover.  Once I get my cardio where I want it I would put them back.   Advice much appreciated.   Shar 190/175/135  current goal 140 by Hallowe’en

Response:

- Hide quoted text — Show quoted text – Okay, I admit it.  I hate the weights.  I love cardio, and I hate weights.  I’m like, Nina’s evil twin. So I was only doing my routine once a week, and for the past 2 I blew it off.  I then plea-bargained myself into striking it up again and doing 3 sessions per week, but with fewer exercises.  So it now looks like this: 10 – 30 minutes light cardio (usually a flat treadmill walk) Squats Pushups Bicep curls Shoulder press (hold weights above shoulders, press straight up) Lateral raises (hold weights at sides, raise arms straight out to shoulder level) Bent-over rows Random ab work, mix of crunches, reverse crunches and oblique crunches Back raises (lie on stomach, arms at sides, raise upper body about the same amount as with an ab crunch) 20 minute yoga stretches

You’re doing a 3 to 5 minute cardio warm-up, then the lifts, then the rest of the cardio… right? If not, you should be. Two sets of everything.  I’m still in newbie territory and haven’t increased the weights yet, but plan to next week.  I compared this with a routine that Nina suggested for Bridget;   the differences are that I traded bench press and triceps for pushups, and I have the lower back exercise and lat raises.   Is that all right?  Am I missing anything, and can I dump the lats?  

Pushups are virtually identical to bench presses if done correctly. The only downside is that you can’t increase the weight… although you can get more effort by putting your feet up on a step, and then two steps, etc., but not too many or you will end up doing upside down shoulder presses! (If you can do those, you’re in much better shape than I am!) Also, for a minimilist workout (like I do) you can certainly drop the lateral raises. They work the same shoulder muscles as the shoulder press but they don’t work your triceps like the shoulder press does. I am also thinking of only doing squats on Fridays for now.   I am beating the crap out of my legs trying to advance from walking to running.  I walk 1-3 hours each weekday, and two or three times per week I run for as much of it as possible.   I started by running across the intersections, and am now at the point where I can run a *whole block* at a time… anyway, I take weekends off, so I figure I could do the squats Friday and recover.  Once I get my cardio where I want it I would put them back.  

As a newbie, you should do each exercise at least twice per week. Maybe you could just reduce the weight on the squats for a few weeks? Advice much appreciated.  

Well, as long as you remember that free advice is rarely worth more than you pay for it… Unless its from me, of course. -Adam – Hide quoted text — Show quoted text -Shar 190/175/135  current goal 140 by Hallowe’en

Response:

You’re worried about your workout routine?  This is phenomonal!!!!  Don’t worry that you aren’t doing exactly the same  things as someone else.  If half of us did half of what you are doing, this Newsgroup would have a heck of a lot fewer out of shape people! Keep up the fantastic work; your motivation is an inspiration to all of us! Peter – Hide quoted text — Show quoted text – Okay, I admit it.  I hate the weights.  I love cardio, and I hate weights.  I’m like, Nina’s evil twin. So I was only doing my routine once a week, and for the past 2 I blew it off.  I then plea-bargained myself into striking it up again and doing 3 sessions per week, but with fewer exercises.  So it now looks like this: 10 – 30 minutes light cardio (usually a flat treadmill walk) Squats Pushups Bicep curls Shoulder press (hold weights above shoulders, press straight up) Lateral raises (hold weights at sides, raise arms straight out to shoulder level) Bent-over rows Random ab work, mix of crunches, reverse crunches and oblique crunches Back raises (lie on stomach, arms at sides, raise upper body about the same amount as with an ab crunch) 20 minute yoga stretches Two sets of everything.  I’m still in newbie territory and haven’t increased the weights yet, but plan to next week.  I compared this with a routine that Nina suggested for Bridget; the differences are that I traded bench press and triceps for pushups, and I have the lower back exercise and lat raises. Is that all right?  Am I missing anything, and can I dump the lats? I am also thinking of only doing squats on Fridays for now. I am beating the crap out of my legs trying to advance from walking to running.  I walk 1-3 hours each weekday, and two or three times per week I run for as much of it as possible. I started by running across the intersections, and am now at the point where I can run a *whole block* at a time… anyway, I take weekends off, so I figure I could do the squats Friday and recover.  Once I get my cardio where I want it I would put them back. Advice much appreciated. Shar 190/175/135  current goal 140 by Hallowe’en

Response:

Thanks, everybody for your comments.  I hadn’t realized that 10 minutes was already too much warmup – I’ll cut that down to 5.

You can do ten, if you want.  Sometimes if it’s early early (like 5am) I’ll do ten minutes.  Just don’t overdo it. Have fun! Cheers, Nina — http://www.theslack.com "We are all awaiting the instant gratification granted us through the blessed affirmations of Her Royal Highness, The SlackMistress."                                                       -Mike Turco

Response:

Thanks, everybody for your comments.  I hadn’t realized that 10 minutes was already too much warmup – I’ll cut that down to 5.  I’m thrilled that I can drop the lateral raises. I’ll keep doing body-weight squats, and will remember to move to bench presses once I’m able to do two full sets of pushups.   I only recently managed to get off my knees and start doing them on my toes; I can do about six before I need a rest. This looks like something I can live with.  Thanks again, everyone. Shar   – Hide quoted text — Show quoted text – Also, I’d switch up your order, so it would look like this: warmup squats pushups rows shoulder press biceps curls ab/back stuff

Response:

Looks good, and I second Adam’s advice:  do your cardio *after* your WT. Keep up the good work.  Just keep telling yourself, "Gee, but this is *fun*!" Jennifer (who is off to the gym in about 7 minutes herself)

Response:

- Hide quoted text — Show quoted text – Okay, I admit it.  I hate the weights.  I love cardio, and I hate weights.  I’m like, Nina’s evil twin. So I was only doing my routine once a week, and for the past 2 I blew it off.  I then plea-bargained myself into striking it up again and doing 3 sessions per week, but with fewer exercises.  So it now looks like this: 10 – 30 minutes light cardio (usually a flat treadmill walk) Squats Pushups Bicep curls Shoulder press (hold weights above shoulders, press straight up) Lateral raises (hold weights at sides, raise arms straight out to shoulder level) Bent-over rows Random ab work, mix of crunches, reverse crunches and oblique crunches Back raises (lie on stomach, arms at sides, raise upper body about the same amount as with an ab crunch) 20 minute yoga stretches You’re doing a 3 to 5 minute cardio warm-up, then the lifts, then the rest of the cardio… right? If not, you should be.

What he said. Also, I’d switch up your order, so it would look like this: warmup squats pushups rows shoulder press biceps curls ab/back stuff Rows are more of a compound movement.  You can drop the lat raises if you want, shoulder press is sufficent for right now. Two sets of everything.  I’m still in newbie territory and haven’t increased the weights yet, but plan to next week.  I compared this with a routine that Nina suggested for Bridget;   the differences are that I traded bench press and triceps for pushups, and I have the lower back exercise and lat raises.   Is that all right?  Am I missing anything, and can I dump the lats?   Pushups are virtually identical to bench presses if done correctly. The only downside is that you can’t increase the weight… although you can get more effort by putting your feet up on a step, and then two steps, etc., but not too many or you will end up doing upside down shoulder presses! (If you can do those, you’re in much better shape than I am!)

Totally agree. Also, for a minimilist workout (like I do) you can certainly drop the lateral raises. They work the same shoulder muscles as the shoulder press but they don’t work your triceps like the shoulder press does.

You’ll also get some tri work from pushups as well. I am also thinking of only doing squats on Fridays for now.   I am beating the crap out of my legs trying to advance from walking to running.  I walk 1-3 hours each weekday, and two or three times per week I run for as much of it as possible.   I started by running across the intersections, and am now at the point where I can run a *whole block* at a time… anyway, I take weekends off, so I figure I could do the squats Friday and recover.  Once I get my cardio where I want it I would put them back.   As a newbie, you should do each exercise at least twice per week. Maybe you could just reduce the weight on the squats for a few weeks?

I like this, because you’re not lifting so heavy that it should be a huge detriment to your running, and you aren’t doing any other leg work. Advice much appreciated.   Well, as long as you remember that free advice is rarely worth more than you pay for it… Unless its from me, of course.

What he said! Cheers, Nina — http://www.theslack.com "We are all awaiting the instant gratification granted us through the blessed affirmations of Her Royal Highness, The SlackMistress."                                                       -Mike Turco

Response:

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